Jan 26, 2012

Can you afford not to? $175 Slow motion stroke analysis, greater success with less work.

When I receive rowing footage via Youtube or email (up to 50 seconds with iPhone), I complete a slow motion stroke analysis with commentary. I help rowers pick the right technical drill to improve deficiencies in their rowing stroke. 
The result is improved power application, greater speed, better boat control, and better erg score, without training harder.
How effective can training be, when you don't know what your weaknesses are and how to strengthen them?

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 23, 2012

En Español! Remándole... Normal para remeros, nuevos jugadores de tenis.

Veo partidos muy reñidos en la tele y se me ocurrió que muchos de estos atletas tienen poco tiempo para recuperarse para la siguiente ronda; especialmente los jugadores que se enfrentan en dobles y singles durante el mismo torneo. Conozco una manera suave para apresurar la recuperación. Pero primero echemos un vistazo rápido a lo que se hace comúnmente.









Xeno Müller, Olympic Gold and Silver Medalist, Olympic record holder

Dependiendo de la edad y el nivel físico, el tiempo necesario para regenerarse después de un partido duro puede variar mucho entre individuos. Con el fin de "ayudar en la recuperación", la mayoría de los jugadores pasa algo de tiempo bajo la regadera caliente, lo cual en términos fisiológicos se describe como recuperación pasiva. Muy pocos se tomarán un baño con hielo, el cual atrae la sangre a la piel del cuerpo de ese modo sacando el ácido láctico del tejido muscular. Algunos harán tiempo para una sesión de masaje valiosa, lo cual se describe como un método de recuperación semipasiva. Tal vez unos cuantos usarán una bicicleta estacionaria para producir el lactato en las piernas bien torneadas. No tengo duda que un porcentaje de los mejores jugadores usa alguno de estos métodos para sacar ventaja en la recuperación. Aún así uno de los métodos de recuperación activa más eficientes en cuanto al tiempo ha permanecido sin descubrirse en el mundo del tenis, hasta ahora.
Tiempo para presentar el "remo regenerador" de 20 minutos". ¿Por qué un jugador de tenis querría usar el remo para una recuperación más rápida? Para los novatos, el remo es un movimiento soportado por el peso de cero impacto de cuerpo completo que es extremadamente suave en las articulaciones y así facilita lograr una gama completa de movimiento con las rodillas, caderas y tobillos. La parte superior del cuerpo se asegura en la articulación coxofemoral con los hombros flojos mientras que la parte inferior de la espalda se apoya permitiendo que se estiren y contraigan suavemente los tendones, al mismo tiempo la espalda se involucra de manera uniforme durante todo el ciclo de remada. La resistencia suave y gradual de remar es una excelente terapia para el dolor muscular. Remar es un proceso ACTIVO para regenerar el cuerpo.

Existen otros beneficios regeneradores importantes que el remo proporciona, tales como el ritmo de respiración profunda usado para relajar el cuerpo en la recuperación y cómo la aceleración que comienza desde el impulso de las piernas suspendiendo la parte superior del cuerpo desde la fuerza de su esqueleto. El remo fácil también es suave con el corazón debido a la posición paralela del riel al piso y, así, reduce a la mitad el poder necesario para que el sistema cardiaco bombee la sangre a través del cuerpo.
El remo también es un excelente ejercicio de entrenamiento en múltiples áreas. Los ejercicios físicos varían en intensidad y duración. Se sabe que el deporte produce algunos de los atletas más aeróbicamente sanos y mentalmente duros. La adición del remo a la rutina de ejercicio semanal brinda variedad al entrenamiento que, de lo contrario, se enfoca enormemente en estar erguido y poner mayor presión en las articulaciones que ya están puestas a prueba de manera importante a través de los entrenamientos y partidos de tenis.
¡Sería sorprendente para mí ayudar a los jugadores de tenis a usar el remo para mejorar su recuperación y récord de triunfos! Considere nuestro paquete de iniciación de 10 semanas, el cual es excelente para aprender de forma pausada a remar y es perfecto para enfriamientos del tenis y entrenamiento en múltiples áreas.
Xeno www.row2go.com para entrenamientos de remo en línea. www.xenorowingcoach.com para DVDs y coaching privado.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 20, 2012

Learning from Olympic gold and silver medalists, directly to your computer.

This is a digital compilation of my Olympic training and technical understanding of how to make the boat move as fast as possible with the smallest amount of wasted energy. Rowers who seek more speed on and off the water will benefit from this information. No matter whether it is sweep rowing or just sculling. The technical method has been proven successful at the Olympics in eights and in the single scull. My technical form keeps the Olympic record in the single scull alive to this day. So enjoy following the training program in the digital download as well as my life commentary as I scull my single in the Newport Harbor, my Olympic training site, under the sunny sky of Southern California.
Olympic high performance sculling package, with Xeno Muller, Olympic gold and silver medalist
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 19, 2012

Rowing it off... Normal for rowers new for tennis players.

I am watching hard fought matches on TV and it occurred to me that a bunch of these athletes have little time to recover for their next round; especially the players who play doubles and singles during the same tournament. I know of a gentle way to quicken recovery. But first let's take a quick look at what is commonly done.

Depending on age and fitness level the time needed to regenerate after a hard match can vary quite a bit between individuals.  In order to "help recovery" most players will spend some time standing under a hot shower, which in physiological terms is described as passive recovery.  Very few will take an ice bath which draws the blood to the body's skin thus removing lactic acid out of the muscle tissue. Some will make time for a valuable massage session, which is described as a semi-passive recovery method.  Maybe a few will use a stationary bike to spin off the lactate in their hard worked legs. I have no doubt that a percentage of top players use some of these methods to get a leg up on recovery.  Yet one of the most time efficient, active recovery method, has stayed undiscovered in the tennis world, until now. 

Time to introduce the 20 minute "regenerating-row-off." Why would a tennis player want to use rowing for faster recovery.  For starters, rowing is a full-body-zero-impact-weight-supported motion which is extremely gentle on the joints and thus makes it easy to attain full range of motion with knees, hips, and ankles.  The upper body hinges at the hip joint with loose shoulders while the lower back is supported allowing the hamstrings to gently stretch and contract, while the back is evenly engaged during the entire stroke cycle.  Rowing's gentle and gradual resistance is excellent therapy for sore muscles.  Rowing is an ACTIVE process for regenerating the body.
 
There are other important regenerating benefits that rowing provides such as the deep breathing rhythm used to relax the body on the recovery and how the acceleration starting from the leg drive is applied by suspending the upper body from its the skeleton strength.  Easy rowing is also gentle on the heart due to the parallel position of the track to the ground and thus reducing by half the power needed for the cardiac system to pump the blood through the body.

Rowing is also an excellent cross training exercise.  Workouts vary in intensity and duration.  The sport is known to produce some of the most aerobically fit and mentally tough athletes.  Adding rowing to the weekly workout routine brings variety to training that otherwise is heavily focused on being upright and putting further pressure on joints that are already heavily taxed through tennis workouts and matches.

It would be awesome for me to help tennis players use rowing to improve their recovery and winning record! Consider our 10 Week Beginner package, which is excellent to gently learn to row, perfect for tennis cool downs and cross training.

Xeno
www.row2go.com for online rowing workouts.
www.xenorowingcoach.com for DVDs and private coaching.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 16, 2012

Rowing on Lake Union a beautiful 7 minute piece of history


I am so happy that I came across this beautiful piece about rowing. The filming is great and the voice of the coach extremely nice to listen too. Great job and I am excited about sharing it!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 15, 2012

Rowing the Xeno Signature Waterrower | Xeno Rowing Coach

Xeno,
Love my Waterrower because I can get an erg in anytime at home, it feels like rowing (no

Signature Waterrower


flywheel chain pulling me to the catch and it feels like water against the blades on the drive) and it is quiet and peaceful and not consigned to the garage or basement. The signature series changes are great additions as well especially the wide handle.

Rowin happy,

Rich

Hello Rich, 

I am so happy that you love your Signature Waterrower.  

I fell in love with the "machine" when I lead classes at my indoor rowing studio.  The quiet swishing of the water in the paddle drum created a stress free sound.

The seat and the handle were also extremely comfortable to use.  I put in a special request to Waterrower to lengthen the handle for added mobility for larger people.  I also made a change to the foot board height which is lower than on standard Waterrowers.  By having the feet lower, people with slightly less flexibility were able to find more leg compression and therefore develop more power during the push.

The first time I rowed a Waterrower I had an epiphany so to speak.  I noticed that the water drum was heavy enough to use the Waterrower for different STANDING exercises.  This was a total out of the box thought.  We started doing standing "reverse" pullovers and one arm triceps exercises to name a couple.

It become obvious that with the changes the owner of Waterrower thought we should create the Xeno Müller Signature Waterrower.  So everyone who gets a Xeno Rower is rewarded with my digitized rowing workouts, a total of over 80.  The workouts are a complimentary gift in form of a 6 months membership to www.row2go.com.

Enjoy rowing and you and I will live to be 300 years old!  All the best from Southern California!

Xeno!

Find the Signature Waterrower here.


Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Costa Mesa, CA 92627 © October 2012

Jan 2, 2012

Mental preparation for rowing, and where to find great examples for pushing through pain.

Alas, our rowing stories are not as well publicized as other athletes' stories of other sports.  We could claim that our rowing market is smaller and there is not as big of a financial gain to be made or public interest in publishing autobiographies of rowers.  Maybe it is partly because the rowing archetype tends to not brag publicly about personal rowing achievements.  Whatever the reason, we as coaches need to come up with stories that illustrate what it takes to win no matter what.  In my case I can whip out personal stories to tell to the rowers I coach; I have a few, but telling the same story over and over would get old for me as well as to my audience, that is why I enjoy reading about other athletes' feats.

Here are three autobiographies that I highly recommend.  The beauty about the three books is that every epic battle can be found on Youtube by typing in the names of the athletes and the name of the event.  I enjoyed devouring, Andre Agassi's, Pete Sampras', and Rafael Nadal's, autobiographies.  Holy cow, it is amazing, what epic battles these guys endured in order to be victors in their own sports.

Pete Sampra's account of his 5 set match where he vomits and still wins here is the link: http://youtu.be/gIvxjjfCGvA  EPIC to read and EPIC to watch.

Andre Agassi finally winning the French open, an elusive feat for hard court players.  http://youtu.be/gIvxjjfCGvA
Hilarious is also how Andre found Brad Gilbert when he was looking for a new coach.

Rafael Nadal losing Wimbeldon http://youtu.be/4JwT5I2yt5A and then winning the next year.

These three books are entertaining to read and arm coaches with a delightful amount of anecdotes that can be used when rowers come to their weekly realization that the sport they chose is one of the toughest known to man :-).

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 1, 2012

Being coached by Harry Mahon leading to Olympic Gold and Olympic record

I met Harry in April 1988 on a lake in Switzerland. I was 16 participating at a 3 day rowing camp. Harry at the time was the Swiss national team coach. That morning I had heard that “He” was coming to watch some of our club row. I had no idea what he looked like, sounded like, all I knew is that he had a beard and was from New Zealand.

As I sculled my single on a amazingly glassy lake, a morning so crisp that sound traveled for miles, and clock towers from different villages along the lake created a symphony celebrating the holy weekend. I spotted at one kilometer across the lake Harry and a couple other club coaches following a men’s straight four. Then the launch veered of and started approaching. I later heard from one of my future junior coaches that Harry suddenly spotted me at a distance and asked who that was and the answer given: “A new kid, he comes from France, has a Swiss passport, speaks English, a big kid, needs some work.” At that moment my quest for Olympic gold in the single scull took a serious turn to reality.

My work with Harry spanned from 1988 to 1992. I had the pleasure to work with Harry in Sarnen, Switzerlandduring summer vacations in preparation of the junior and senior world championships and my first Olympic participation in 1992. He came to coach me a couple of times in Fontaine bleau,Francewhere I lived as a kid. Scott Roop and Steve Gladstone our Brown University coaches inProvidenceRhode Islandhad the pleasure to have him visit me and get his opinion on our Freshmen eight, as I was also training the single scull to prepare for the Olympic qualification.

I have several memorable experiences with Harry regarding sculling technique. He reminded me constantly that him pulling 1:47 at stroke rate 20, with his body size is only the result of hanging from the leg drive and connecting with the upper body without pulling. He would watch like a hawk for any contraction in the upper body that came prematurely during the leg drive. While he coached us on the rowing machine, he would stand next to me and mimic relaxed shoulders with hands drawn to the side of the ribcage, with a totally relaxed face, and say, that the stroke is executed in a powerful relaxed way. Harry loved the Rowperfect and knew how difficult it was to teach pushing and hanging on a static rowing machine. Harry’s ability to understand, push and hang, without ever having been a record smashing rower himself is really remarkable. He simply had a great understanding of body mechanics and the Eye.

He made me row circles on different lakes, explaining me how the blade needed to be extracted at the finish and how I had to catch on the way up so that I would not miss water and cancel out any chance of rowing it in. I would scull along his coaching launch and he would mention squaring the blade earlier and quietly tell me that I started to move away from the constant speed the launch was traveling at. One of Harry’s trademark coaching technique was to observe the stern of my sculling boat and help me understand what an efficient pick up was. He would pull the launch right behind my stern so that I had the ability to gage my boat movement with the constant speed of the coaching launch. On good catches my single scull would stay at a constant speed away from the bow of Harry’s launch, when I missed, his launch would surge towards me, scarring me at the beginning, when in reality it was me checking the boat, because of a poor catch… rowing it in. At times he would comment every single catch for minutes at a time to let me know whether the way I was doing it was correct or not here is a sample: “No, no, no, no, no, yes, no, no, no, no, no, no, NOOO! Zeino, you have to hang from the shoulders, you go like this, I would look at him and he would shrug his shoulders, blow air in his cheeks, and bend the arms and I would curse inside of myself and want to break boat and oars once I came on the shore with my fits, I never did. Then one day in Providence, suddenly started hearing: “Yes, yes, yes, yes, yes, yes…” tears started flowing over my cheeks and I stopped the boat, and began cry. I finally felt it, at the time I could not describe in words, how I did it, but I felt it and I could recreate it. Today, I can describe everything that Harry taught me and convey it to scullers and rowers whom I have the pleasure to coach. Harry pulled his launch up to me and asked what was wrong. I gathered my strength and controlled my mixture of emotional happiness and urge to go to rowing war. I said: “Harry, I get it, I GET IT, holy s..t, I G-E-T it!!!” I then saw his smiling face, his blue eyes, his friendly smile come through his beard. He was happy, he LOVED giving this type of “AHA” moments to rowers of all ages, nationalities, and caliber.

Thank you Harry, you enabled me to become an Olympic gold and silver medalist, and Olympic record holder. You gave me athletic freedom that lead me to California where I met my wife and now have four wonderful children. Thanks to you and the people who supported me over the years I can say that I have no regrets and that you were a huge part of it by sharing your passion on the water and believing in your talent as a coach and the ability of the people you worked with.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

The weather is the primary reason I moved to SoCal.

In January of 1995, Joerg Weitnauer, owner of WM rowing boats, advised me to move and train in Newport Beach. 16 years later I am still here.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A tip from personal experience about getting back your fitness and hurting yourself...

I am 39.  I am the proud father of four kids and life goes at one hundred miles per second.  There is little time for personal fitness, partly because my kids are not quite of age yet where I can share the same exercise type and duration that I would need to maintain an acceptable fitness level and body weight.  I am not the type of person who easily chooses to spend time alone to exercise.  I enjoy sharing such quality time with my family and very quickly adjust such time to what works best for the group and this ranges from walking, playground, some tennis. When the kids are in the backyard playing I grab the kettlebell and go at it and this is why I am writing this blog entry, how to overdo it :-)

One attribute I don't lack is personal motivation to exercise.  When time is of essence and I feel horribly guilty for not having done any cardio exercise, I have made a couple painful mistakes by choosing shorter and harder workouts.  From rowing I have a strong back with solid lats which make horizontal kettlebell rows no problem and I don't feel winded quickly when I attack them.  So what do I have to worry about...  my elbows, it must be the lack of use but did I mess them up by pulling back the 60 pound bell like a mad former Olympian.  Now I am seeking some sort of muscle cream to help whatever I messed up.  My lesson learned from this pain, and I hope I won't forget it ever in my lifetime, is that any type of physical exercise that you start up doing after a longer break needs to be brought back to life slowly.  The little joints and muscles will give you major flak if you don't.

So why don't I row more consistently... good point, it is because our house is too small to handle a permanent spot for the rower, and there are other logistical issues that are inexcusable reasons for not putting in the miles.  Writing this makes me wonder about my ability to self-inflict "AHA" moments.  I NEED TO ROW MORE.  Rowing is gentle on the joints, I yell it at the top of my lungs on rooftops all the time.  Rowing gives you range of motion without being hard on your joints.  Rowing allows your entire body to find a rhythm that is dictated by your breathing pattern (and not the other way around!)  Stay low with your stroke rate and increase the resistance by raising the drag factor on the concept2 rower, or add more water to your waterrower.  One of the "special" ways to increase drag on the C2 is dangerous when you have little kids: removing the silver mesh.  You will find double the drag :-) however you will also hear TRIPLE the noise!

Ok now for the business part of it all.   I have a workout library that is available online at www.row2go.com.  You can access over 70 workouts and use my instruction and rowing rhythm to get a great row out of your machine.  In case you are a possessed on the water rower or a psychotic 2K chaser on the Concept2 machine you will enjoy www.xenorowingcoach.com.  In case you want direct downloads have a look at www.facebook.com/row2go :-)
That is it for now!!!


Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 31, 2011

Taken from tennis, Federer vs. Djokovic staring in the eye of defeat...

It happened at the US tennis open last September. It was the semi final between Federer and Djokovic at 40/15 on Federer's serve giving him 2 match points. Thanks to the tennis channel I have watched Djokovic's facial expression several times. He overcame the stress of being on the brink of losing the match with a "bring it on attitude." He pulled down the corners of his mouth, slowly nodded his head and squinted his eyes. If I were asked what I could have read in his mind it was: "Ok, this is now all or nothing, this requires a return that shall rock the house, I will either go down with the guns blazing, no regrets, or Federer is going to have his nerves ripped out of his brain on his first match point opportunity."
The latter is exactly what happened. The Serb ended up winning the semi to later take the entire tournament.
This is how one wins athletic competitions, whether it is in tennis, rowing or any other nerve gripping athletic discipline.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

In the Empire strikes back...

Luke Skywalker needed to be trained to become a Jedi. He had to fly to a distant planet.... and find Yoda.

My name may not be Yoda but my knowledge on the "rowing force" is strongly present in myself and my coaching. Southern California is more pleasant than Planet Dagoba, however SoCal is in rowing BFE so to speak.

I was taught to row fast with the least amount of effort and I now teach it to those who make the journey to Dagoba... I mean Newport Beach, happy new year!

Xeno aka Yoda of rowing.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Hello Rowers,
I would like to wish you a safe slide into the new year.  This sentence is a mix of German translated into English with some rowing flavor.
Our coaching offering can be found on www.facebook.com/row2go for direct download workouts for your rowing machine and competitive rowing.  You can also have access to over 70 workouts at www.row2go.com and avoid boredom when you have to put in your healthy rowing miles during the winter months.  Finally, find your personal coach at www.xenorowingcoach.com.  This last site is for people who want to push their personal limits to new records.  We use video file sharing technology to help with training and technique.
We look forward to working with you.
Xeno Muller
Olympic gold and silver medalist, Olympic record holder.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 28, 2011

How physical activity can aide in cancer treatment.

How Physical Activity Can Aide in Cancer Treatment

The National Cancer Institute recently completed and published a study on the benefits and positive effects of physical activity for cancer patients. While many people assume that exercise can help with overall health, there are also additional advantages to engaging in physical activity before, during and after cancer treatment.

Prevention

Regular exercise has been shown to influence the occurrence of cancer in patients. Prostate and breast cancer rates decrease among individuals who regularly exercise. Also, uterine, colon cancer and mesothelioma rates are lower for people who are generally fit through exercise.

Colon cancer is one of the most studied types of cancer. Researchers have discovered that patients who exercise regularly reduce their risk of developing colon cancer by as much as 40 percent, compared to individuals who do not exercise and are primarily sedentary.

Improved Survival Rates

Another benefit to physical activity for cancer patients is that it improves survival rates. In several studies it has been discovered that patients who engage in moderate exercise three to five hours per week live longer than patients who do not engage in any physical activity at all.

In breast cancer in particular, it is thought that regular exercise helps with cancers that are hormone-responsive and helps the body’s natural immune response to cancer. Other findings included insulin and leptin level improvement. Also, women who engage in regular physical activity report that they have less fatigue, feel more balanced overall and feel they have a higher quality of life than individuals who do not get regular physical activity.

Emotional Benefits

One of the aspects of dealing with cancer that often is neglected by doctors and patients alike is the emotional effect cancer can have on an individual. Many cancer patients experience depression and problems with anxiety, along with sleep disturbances and changes in appetite and problems with concentration.

Regular physical activity can not only elevate mood and alleviate anxiety symptoms, but it can lead to feeling better about your body and improved quality of life. Regular exercise has been recommended by therapists for a long time to help patients with mood disorders. Cancer patients often report that simply taking regular walks can help improve their mood.

Physical Benefits

Physical activity can also promote general physical benefits. For example, regular exercise can lower blood pressure and improve lung and cardiovascular capacity. Additionally, physical activity can reduce the risk for heart disease and help prevent early death as a result of stroke and heart attack.

Individuals who exercise regularly also have fewer problems with obesity and weight issues. As a result, they have lower rates of diabetes.

Regular exercise is an important part of overall health for everyone. For cancer patients it is extremely important because of the effect it has on survival rates and the ability to cope with the effects of cancer treatment and the illness itself. This goes for cancer patients trying to conquer cancers with low survival rates like pericardial mesothelioma and cancers that have traditionally higher survival rates like skin melanoma. No matter what journey the cancer patient is going through it is important to keep the motivation and positive thinking going and that is all possible with exercise.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
The National Cancer Institute
uterine,
mesothelioma
Colon cancer
pericardial mesothelioma
skin melanoma
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 30, 2011

Jun 26, 2011

Single Scull champions going head to head at Koninklijke Holland beker 2011- Synek vs Drysdale



Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 25, 2011

Training tips included in the competitive training package.

Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 10, 2011

Wanderrudern, we need this in the United States


This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 9, 2011

When padded shoes don't help you row fast. Yes you read right.



When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.

I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.



So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.

:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Beware of staff infection, German E. Coli, water from the faucet and tiramisu.


The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.

One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.

For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.

As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)

picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 6, 2011

In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!


From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.

I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A nice Youtube account by Mike Nicholson on rowing in Australia

G'day

I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.

Make sure you look at all his rowing films.



Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 5, 2011

Travis Pastrana and others

Rowing on land has grown bigger than on the water rowing.   Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing. 


You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .

For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.

One of the changes I would recommend to Travis is to get a dynamic rowing machine.  Than he can  start rowing the machine one leg and arm at a time.  I have such  exercises on this DVD: Indoor Rowing Workouts

Final comment, too many keep their drag factor too low.  Experiment higher drag, don't raise your stroke rate

Move with the flow!

Xeno Muller
Indoor Rowing Workouts
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 4, 2011

Handle height sculling technique.


The key to efficient boat moving is to avoid hanging the blade at the catch, exit at the finish without letting the boat fall to the side, and connecting to the foot board. There are many technical exercises that can be done to find control over the boat, whether it is a single scull or an eight. Sensitizing the athlete to the oars, rigger, foot board and seat, are keys to fast rowing. For competitive athletes and rowers who want to be free of injury come visit www.xenorowingcoach.com, and for those who want to enjoy their rowing machine without getting bored and injured, come visit www.row2go.com
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Here is technique available on Youtube and what does not compute with me:


First picture: No support in the lower back.  Not enough leg compression.  A fuller leg compression instantly brings more power (forceXdistance/time).
Second picture: Too much lay back, lower back not supported, because of weak connection through the "shock absorbent knees" which make the draw of the arms inefficient to send the boat or fully accelerate the flywheel.  Such lay back prevents higher effective stroke rates.  I know how to describe exercises that will improve rowing technique and personal performance on the water and on land for this individual.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Xeno Muller betreut Schweizer Ruderer :-)



Hi Rowers,
The funny language you hear me speak is Swiss-German. I was born in Switzerland and as my parents moved around I had to learn different foreign languages. That is why I speak Spanish, French, High German, and English. I coach Swiss people via video file transfer. It works great. You can find further information on www.xenorowingcoach.com if competition is what makes your heart beat faster. We also have www.row2go.com for people who want to work better and more on their rowing machine. :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Mega Catamaran in Newport Beach where I coach and trained for a decade

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 3, 2011

Rowers who might run beware

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Rowing for Tri-athletes is a great solution for training problems.

As tri-athletes, why bother cross training when the sport already includes three different disciplines?

I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....

As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.

Here is why Tri-Athletes need rowing to last longer and go faster:

What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.

Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.

Rowing is great for Tri-joints:

Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.

For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

May 5, 2011

On Wednesday at 4pm pst I will talk on rowing illustrated radio about...




Hi you crazy competitive rowers!

On Wednesday May 10. 2011, 4PM PST, I will talk on Rowing Illustrated's radio show about which club to join if you want to make an elite rowing team and have a stab at the national team.
I will also address the need to use video to move the boat more efficiently and faster of course. My third and final point will be about understanding other sports in order to improve rowing technique and power application.
Tata for now!
www.xenorowingcoach.com


Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Apr 28, 2011

Be smart don't burn the candle at both ends, rest when your body tells you.

Looking back at my years of training for competition, I can say with certitude that I was highly motivated to making my body bullet proof against other competitors.

Forward to now and the wisdom I have gained. A smart coach let's you rest. A smart coach does not second guess your determination. A smart athlete listens to his or her body as much if not more than the brain. A smart athlete will not rush to achieving a personal best shortly after recovering from the flu. A greenhorn athlete will train until the joint really hurts. A greenhorn believes that more pain equals more gain. A greenhorn will try to lift more than others in the gym.

The bottom line in all this... When read all that I have written, you are a determined individual. You have one body, take care of it, don't make sudden changes in how you use your body. Training for the Olympics in rowing borders unhealthy. Don't be ashamed if one day you need to see a doctor form something that you had so well trained. Be thankful that rowing is not an impact sport.
The picture below was taken in 1992 when the Crash B was still 2500 meters. My mom won the hammer in her age division.


Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Apr 25, 2011

Use your eye grab your camera and start filming your technique

Rowers and coaches, today there is no excuse for not analyzing your rowing technique frame by frame. Almost any smart phone can take footage and be played back on a computer screen. My tool of choice is my iPhone 4, truly incredible and simple to download to the computer. It is amazing how much detail you can see in frame by frame analysis and most of the time it is not pretty at all. Try it, have a look at your crews footage or your own technique and notice how much extra body movement there is which needs to be controlled and erased, because if you don't the race stroke rate will stay low, the boat won't run/glide, and the ratio inexistent.
I have had a wonderful experience coaching Rowers as well as coaches on how to surgically remove problem spots. The results are staggering. Stay tuned, sincerely,


Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Apr 24, 2011

Story on CNN about woman who lost 235 pounds:




When I read that story I was intrigued by the simplicity of her "diet":

1. Eat every three hours a max of 8oz.

2. No sugar drinks

3. Do not skip meals

4. Don't tell anyone.

That doctor hit the nail on the head for two reasons: simplicity and discipline.

Simplicity: there are many reason why people are overweight. One is certainly due to the grazing habit. For example taking a trip to the fridge for no reason at all due to jaw movement boredom. Setting a timer to go off every three hours keeps your subconscious feeding impulse in check. It works! This leads me to discipline. It is not complicated to be disciplined about food intake quantity when you must eat every three hours when the timer goes off.

So set your timer :-).
FYI 1 oz is similar to 30 grams.

Xeno
Www.row2go.us


- Posted using BlogPress from my iPhone
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 7, 2011

Olympic gold medal final single scull 1996 Atlanta



This is a new version of the Olympic gold medal race. It also features the medal ceremony!

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 4, 2011

GB 4- Rowing in Athens Olympics 2004

A great race and so well retold by the athletes. This is rowing at its finest.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Nov 26, 2010

Change in training routine!!! Result: more power and more distance



Hello Rowers and Visitors.

Most of you know that for 7 years I have been leading indoor rowing workouts.  I have now stopped running these workouts for two reasons :-)

1. My daughter started 7. grade and needs to be at school an hour before her siblings... running classes at 7AM was not fitting in anymore.

2. I am using my time more for my growing sons who want to start rowing...

3. I began the job of advising the Mexican National Rowing Team.

4. I am coaching two brothers who are capable of going really fast in their boat....  the goal is London 2012 :-)

Since the change in my "job" I am very pleased to announce that I am pushing harder and farther when I row on my own.  I always appreciated running classes and motivating others to row.  I did not realize how little air I was using to push my own strokes.  My home routine is currently an hour of rowing, actually today I pushed an additional 15 minutes with the total distance rowed being 18000 meters.  As I sit typing this blog entry, I feel worked out and calm.  I feel relaxed and satisfied with my shape.  I am looking forward to getting back into better shape....  this is hard to believe because I never stopped rowing for most of my life.

If you are interested in being coached by me have a look at www.xenorowingcoach.com and if you want to row to my workouts visit www.row2go.com.

It is important that you know what proper rowing technique is, although no one needs to have perfect technique in order to be in shape, however it is important to know what the wrong technique is :-).

Row far!!!

Xeno Muller

Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 24, 2010

Rowing at the Head of the Charles and beyond.

Hello Rowers
I followed the racing on the Head of the Charles' website. It was pretty good footage for live transmission. Hopefully, next year there will be more than one camera following the race.
You can also check stories about this weekends racing on the row2k website. I left a comment on that website after I read that master rowers blame their losses on age. That can certainly be true, partially, but it often is due to a lack of smart training. As a coach I have the answers. Check out www. Xenorowingcoach.com


Xeno Muller
Olympic gold & silver medalist
President
www.row2go.us
949-400-7630

Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of xenorowingcoach.com and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 13, 2010

If you see this van....

If you see this van, know that you are very close to the rowing oracle :-)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor rowing still pretty unknown but growing steadily among general public knowledge

Often, indoor rowing and rowing is connoted to hard work and pain in throughout the body.  It does not have to be that way at all.  Rowing is a very gentle exercise for the joints and helps people of all ages maintain range of motion.  Depending on different studies, rowing involves up to 90% of the bodies muscles.  This leads to a very effective workout.  In addition to the exercise their is an international community of indoor rowing people  as well as on the water rowing folks.  You can find a world ranking on a website called www.concept2.com.   Concept2 makes metal rowing machines and is widely used among rowing clubs.  On the water hand there is also a wooden rowing machine manufacturer called Waterrower.  The latter is a very pleasant machine to row because of its comfortable seat, handle, and lovely sound of swishing water in the resistance drum.  Both machines provide an excellent workout.  I use Waterrower for my indoor rowing classes because the machine can be used for other exercises, such as triceps pushes, upright rows, and other standing lat exercises.  You can find more about it on youtube when you type "ironoarsman" or find me on www.row2go.com.


Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Rowing in France

Hello Indoor Rowers want to take the plunge with real on the water rowing in France and learn French at the same time?



I learned to row in Fontainebleau on the river Seine.  It is a lovely area with a beautiful castle and forest.  The rowing club is called ANFA which stands for Association Nautique Fontainebleau Avon.  If French is not your forte then you can always get yourself to study it a little before you go: Click Here!

The International Rowing Federation has a listing of touring packages have look here:
http://www.worldrowing.com/index.php?pageid=48

You will have a lovely time.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 6, 2010

This is really cool rowing footage from a group of....


Group of masters in Australia. I know the 3 seat in this boat. Makes me want to scull!!!! Awesome!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 4, 2010

World Rowing Championships 2010

Nice high quality footage
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 24, 2010

youtube 2010 09 24 fun rowing workout Concept2 Waterrower.m4v


Rowing keeps me sane. Rowing makes me a more patient father, a better husband, a more relaxed driver, it also prevents me from blowing up under too much weight. Shouldn't you start rowing?
'
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 23, 2010

LW2x Bellingham Training - row2k Picture of the Day

LW2x Bellingham Training - row2k Picture of the Day

This looks like Switzerland, but it is in Washington state close to Seattle.
I wonder if those lightweight national team women have a chance at the world championship in New Zealand this October. It will be an interesting regatta because it is smack in the middle of the Olympic cycle. Usually the world championship after the Olympics are pretty weak and gradually becomes faster the closer time gets to the next Olympics.

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 14, 2010

Daily rowing is good for you.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 13, 2010

Rowing Technique in stick figure form :-)


This is worthwhile taking a look at if you want to figure out in stick figure form how to row :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 11, 2010

A fun workout that can be used on the water too, read on...


Hello Rowers,
This was a fun workout to row. If you are also a person who rows on the water, this is a great workout to follow with your MP3 player or smart phone. Of course, do not put yourself into danger by not being able to to see with your ears. (For those who don't know rowing on the water, you do not face where you row to, therefore it is really important that you hear what could potentially crash into you...)
You can be a member for four months with Row2go and enjoy over 80 workouts.
It does not matter what type of rowing machine you use.
OK that is it for now.
Xeno Müller,
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 26, 2012

Can you afford not to? $175 Slow motion stroke analysis, greater success with less work.

When I receive rowing footage via Youtube or email (up to 50 seconds with iPhone), I complete a slow motion stroke analysis with commentary. I help rowers pick the right technical drill to improve deficiencies in their rowing stroke. 
The result is improved power application, greater speed, better boat control, and better erg score, without training harder.
How effective can training be, when you don't know what your weaknesses are and how to strengthen them?

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 23, 2012

En Español! Remándole... Normal para remeros, nuevos jugadores de tenis.

Veo partidos muy reñidos en la tele y se me ocurrió que muchos de estos atletas tienen poco tiempo para recuperarse para la siguiente ronda; especialmente los jugadores que se enfrentan en dobles y singles durante el mismo torneo. Conozco una manera suave para apresurar la recuperación. Pero primero echemos un vistazo rápido a lo que se hace comúnmente.









Xeno Müller, Olympic Gold and Silver Medalist, Olympic record holder

Dependiendo de la edad y el nivel físico, el tiempo necesario para regenerarse después de un partido duro puede variar mucho entre individuos. Con el fin de "ayudar en la recuperación", la mayoría de los jugadores pasa algo de tiempo bajo la regadera caliente, lo cual en términos fisiológicos se describe como recuperación pasiva. Muy pocos se tomarán un baño con hielo, el cual atrae la sangre a la piel del cuerpo de ese modo sacando el ácido láctico del tejido muscular. Algunos harán tiempo para una sesión de masaje valiosa, lo cual se describe como un método de recuperación semipasiva. Tal vez unos cuantos usarán una bicicleta estacionaria para producir el lactato en las piernas bien torneadas. No tengo duda que un porcentaje de los mejores jugadores usa alguno de estos métodos para sacar ventaja en la recuperación. Aún así uno de los métodos de recuperación activa más eficientes en cuanto al tiempo ha permanecido sin descubrirse en el mundo del tenis, hasta ahora.
Tiempo para presentar el "remo regenerador" de 20 minutos". ¿Por qué un jugador de tenis querría usar el remo para una recuperación más rápida? Para los novatos, el remo es un movimiento soportado por el peso de cero impacto de cuerpo completo que es extremadamente suave en las articulaciones y así facilita lograr una gama completa de movimiento con las rodillas, caderas y tobillos. La parte superior del cuerpo se asegura en la articulación coxofemoral con los hombros flojos mientras que la parte inferior de la espalda se apoya permitiendo que se estiren y contraigan suavemente los tendones, al mismo tiempo la espalda se involucra de manera uniforme durante todo el ciclo de remada. La resistencia suave y gradual de remar es una excelente terapia para el dolor muscular. Remar es un proceso ACTIVO para regenerar el cuerpo.

Existen otros beneficios regeneradores importantes que el remo proporciona, tales como el ritmo de respiración profunda usado para relajar el cuerpo en la recuperación y cómo la aceleración que comienza desde el impulso de las piernas suspendiendo la parte superior del cuerpo desde la fuerza de su esqueleto. El remo fácil también es suave con el corazón debido a la posición paralela del riel al piso y, así, reduce a la mitad el poder necesario para que el sistema cardiaco bombee la sangre a través del cuerpo.
El remo también es un excelente ejercicio de entrenamiento en múltiples áreas. Los ejercicios físicos varían en intensidad y duración. Se sabe que el deporte produce algunos de los atletas más aeróbicamente sanos y mentalmente duros. La adición del remo a la rutina de ejercicio semanal brinda variedad al entrenamiento que, de lo contrario, se enfoca enormemente en estar erguido y poner mayor presión en las articulaciones que ya están puestas a prueba de manera importante a través de los entrenamientos y partidos de tenis.
¡Sería sorprendente para mí ayudar a los jugadores de tenis a usar el remo para mejorar su recuperación y récord de triunfos! Considere nuestro paquete de iniciación de 10 semanas, el cual es excelente para aprender de forma pausada a remar y es perfecto para enfriamientos del tenis y entrenamiento en múltiples áreas.
Xeno www.row2go.com para entrenamientos de remo en línea. www.xenorowingcoach.com para DVDs y coaching privado.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 20, 2012

Learning from Olympic gold and silver medalists, directly to your computer.

This is a digital compilation of my Olympic training and technical understanding of how to make the boat move as fast as possible with the smallest amount of wasted energy. Rowers who seek more speed on and off the water will benefit from this information. No matter whether it is sweep rowing or just sculling. The technical method has been proven successful at the Olympics in eights and in the single scull. My technical form keeps the Olympic record in the single scull alive to this day. So enjoy following the training program in the digital download as well as my life commentary as I scull my single in the Newport Harbor, my Olympic training site, under the sunny sky of Southern California.
Olympic high performance sculling package, with Xeno Muller, Olympic gold and silver medalist
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 19, 2012

Rowing it off... Normal for rowers new for tennis players.

I am watching hard fought matches on TV and it occurred to me that a bunch of these athletes have little time to recover for their next round; especially the players who play doubles and singles during the same tournament. I know of a gentle way to quicken recovery. But first let's take a quick look at what is commonly done.

Depending on age and fitness level the time needed to regenerate after a hard match can vary quite a bit between individuals.  In order to "help recovery" most players will spend some time standing under a hot shower, which in physiological terms is described as passive recovery.  Very few will take an ice bath which draws the blood to the body's skin thus removing lactic acid out of the muscle tissue. Some will make time for a valuable massage session, which is described as a semi-passive recovery method.  Maybe a few will use a stationary bike to spin off the lactate in their hard worked legs. I have no doubt that a percentage of top players use some of these methods to get a leg up on recovery.  Yet one of the most time efficient, active recovery method, has stayed undiscovered in the tennis world, until now. 

Time to introduce the 20 minute "regenerating-row-off." Why would a tennis player want to use rowing for faster recovery.  For starters, rowing is a full-body-zero-impact-weight-supported motion which is extremely gentle on the joints and thus makes it easy to attain full range of motion with knees, hips, and ankles.  The upper body hinges at the hip joint with loose shoulders while the lower back is supported allowing the hamstrings to gently stretch and contract, while the back is evenly engaged during the entire stroke cycle.  Rowing's gentle and gradual resistance is excellent therapy for sore muscles.  Rowing is an ACTIVE process for regenerating the body.
 
There are other important regenerating benefits that rowing provides such as the deep breathing rhythm used to relax the body on the recovery and how the acceleration starting from the leg drive is applied by suspending the upper body from its the skeleton strength.  Easy rowing is also gentle on the heart due to the parallel position of the track to the ground and thus reducing by half the power needed for the cardiac system to pump the blood through the body.

Rowing is also an excellent cross training exercise.  Workouts vary in intensity and duration.  The sport is known to produce some of the most aerobically fit and mentally tough athletes.  Adding rowing to the weekly workout routine brings variety to training that otherwise is heavily focused on being upright and putting further pressure on joints that are already heavily taxed through tennis workouts and matches.

It would be awesome for me to help tennis players use rowing to improve their recovery and winning record! Consider our 10 Week Beginner package, which is excellent to gently learn to row, perfect for tennis cool downs and cross training.

Xeno
www.row2go.com for online rowing workouts.
www.xenorowingcoach.com for DVDs and private coaching.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 16, 2012

Rowing on Lake Union a beautiful 7 minute piece of history


I am so happy that I came across this beautiful piece about rowing. The filming is great and the voice of the coach extremely nice to listen too. Great job and I am excited about sharing it!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 15, 2012

Rowing the Xeno Signature Waterrower | Xeno Rowing Coach

Xeno,
Love my Waterrower because I can get an erg in anytime at home, it feels like rowing (no

Signature Waterrower


flywheel chain pulling me to the catch and it feels like water against the blades on the drive) and it is quiet and peaceful and not consigned to the garage or basement. The signature series changes are great additions as well especially the wide handle.

Rowin happy,

Rich

Hello Rich, 

I am so happy that you love your Signature Waterrower.  

I fell in love with the "machine" when I lead classes at my indoor rowing studio.  The quiet swishing of the water in the paddle drum created a stress free sound.

The seat and the handle were also extremely comfortable to use.  I put in a special request to Waterrower to lengthen the handle for added mobility for larger people.  I also made a change to the foot board height which is lower than on standard Waterrowers.  By having the feet lower, people with slightly less flexibility were able to find more leg compression and therefore develop more power during the push.

The first time I rowed a Waterrower I had an epiphany so to speak.  I noticed that the water drum was heavy enough to use the Waterrower for different STANDING exercises.  This was a total out of the box thought.  We started doing standing "reverse" pullovers and one arm triceps exercises to name a couple.

It become obvious that with the changes the owner of Waterrower thought we should create the Xeno Müller Signature Waterrower.  So everyone who gets a Xeno Rower is rewarded with my digitized rowing workouts, a total of over 80.  The workouts are a complimentary gift in form of a 6 months membership to www.row2go.com.

Enjoy rowing and you and I will live to be 300 years old!  All the best from Southern California!

Xeno!

Find the Signature Waterrower here.


Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Costa Mesa, CA 92627 © October 2012

Jan 2, 2012

Mental preparation for rowing, and where to find great examples for pushing through pain.

Alas, our rowing stories are not as well publicized as other athletes' stories of other sports.  We could claim that our rowing market is smaller and there is not as big of a financial gain to be made or public interest in publishing autobiographies of rowers.  Maybe it is partly because the rowing archetype tends to not brag publicly about personal rowing achievements.  Whatever the reason, we as coaches need to come up with stories that illustrate what it takes to win no matter what.  In my case I can whip out personal stories to tell to the rowers I coach; I have a few, but telling the same story over and over would get old for me as well as to my audience, that is why I enjoy reading about other athletes' feats.

Here are three autobiographies that I highly recommend.  The beauty about the three books is that every epic battle can be found on Youtube by typing in the names of the athletes and the name of the event.  I enjoyed devouring, Andre Agassi's, Pete Sampras', and Rafael Nadal's, autobiographies.  Holy cow, it is amazing, what epic battles these guys endured in order to be victors in their own sports.

Pete Sampra's account of his 5 set match where he vomits and still wins here is the link: http://youtu.be/gIvxjjfCGvA  EPIC to read and EPIC to watch.

Andre Agassi finally winning the French open, an elusive feat for hard court players.  http://youtu.be/gIvxjjfCGvA
Hilarious is also how Andre found Brad Gilbert when he was looking for a new coach.

Rafael Nadal losing Wimbeldon http://youtu.be/4JwT5I2yt5A and then winning the next year.

These three books are entertaining to read and arm coaches with a delightful amount of anecdotes that can be used when rowers come to their weekly realization that the sport they chose is one of the toughest known to man :-).

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 1, 2012

Being coached by Harry Mahon leading to Olympic Gold and Olympic record

I met Harry in April 1988 on a lake in Switzerland. I was 16 participating at a 3 day rowing camp. Harry at the time was the Swiss national team coach. That morning I had heard that “He” was coming to watch some of our club row. I had no idea what he looked like, sounded like, all I knew is that he had a beard and was from New Zealand.

As I sculled my single on a amazingly glassy lake, a morning so crisp that sound traveled for miles, and clock towers from different villages along the lake created a symphony celebrating the holy weekend. I spotted at one kilometer across the lake Harry and a couple other club coaches following a men’s straight four. Then the launch veered of and started approaching. I later heard from one of my future junior coaches that Harry suddenly spotted me at a distance and asked who that was and the answer given: “A new kid, he comes from France, has a Swiss passport, speaks English, a big kid, needs some work.” At that moment my quest for Olympic gold in the single scull took a serious turn to reality.

My work with Harry spanned from 1988 to 1992. I had the pleasure to work with Harry in Sarnen, Switzerlandduring summer vacations in preparation of the junior and senior world championships and my first Olympic participation in 1992. He came to coach me a couple of times in Fontaine bleau,Francewhere I lived as a kid. Scott Roop and Steve Gladstone our Brown University coaches inProvidenceRhode Islandhad the pleasure to have him visit me and get his opinion on our Freshmen eight, as I was also training the single scull to prepare for the Olympic qualification.

I have several memorable experiences with Harry regarding sculling technique. He reminded me constantly that him pulling 1:47 at stroke rate 20, with his body size is only the result of hanging from the leg drive and connecting with the upper body without pulling. He would watch like a hawk for any contraction in the upper body that came prematurely during the leg drive. While he coached us on the rowing machine, he would stand next to me and mimic relaxed shoulders with hands drawn to the side of the ribcage, with a totally relaxed face, and say, that the stroke is executed in a powerful relaxed way. Harry loved the Rowperfect and knew how difficult it was to teach pushing and hanging on a static rowing machine. Harry’s ability to understand, push and hang, without ever having been a record smashing rower himself is really remarkable. He simply had a great understanding of body mechanics and the Eye.

He made me row circles on different lakes, explaining me how the blade needed to be extracted at the finish and how I had to catch on the way up so that I would not miss water and cancel out any chance of rowing it in. I would scull along his coaching launch and he would mention squaring the blade earlier and quietly tell me that I started to move away from the constant speed the launch was traveling at. One of Harry’s trademark coaching technique was to observe the stern of my sculling boat and help me understand what an efficient pick up was. He would pull the launch right behind my stern so that I had the ability to gage my boat movement with the constant speed of the coaching launch. On good catches my single scull would stay at a constant speed away from the bow of Harry’s launch, when I missed, his launch would surge towards me, scarring me at the beginning, when in reality it was me checking the boat, because of a poor catch… rowing it in. At times he would comment every single catch for minutes at a time to let me know whether the way I was doing it was correct or not here is a sample: “No, no, no, no, no, yes, no, no, no, no, no, no, NOOO! Zeino, you have to hang from the shoulders, you go like this, I would look at him and he would shrug his shoulders, blow air in his cheeks, and bend the arms and I would curse inside of myself and want to break boat and oars once I came on the shore with my fits, I never did. Then one day in Providence, suddenly started hearing: “Yes, yes, yes, yes, yes, yes…” tears started flowing over my cheeks and I stopped the boat, and began cry. I finally felt it, at the time I could not describe in words, how I did it, but I felt it and I could recreate it. Today, I can describe everything that Harry taught me and convey it to scullers and rowers whom I have the pleasure to coach. Harry pulled his launch up to me and asked what was wrong. I gathered my strength and controlled my mixture of emotional happiness and urge to go to rowing war. I said: “Harry, I get it, I GET IT, holy s..t, I G-E-T it!!!” I then saw his smiling face, his blue eyes, his friendly smile come through his beard. He was happy, he LOVED giving this type of “AHA” moments to rowers of all ages, nationalities, and caliber.

Thank you Harry, you enabled me to become an Olympic gold and silver medalist, and Olympic record holder. You gave me athletic freedom that lead me to California where I met my wife and now have four wonderful children. Thanks to you and the people who supported me over the years I can say that I have no regrets and that you were a huge part of it by sharing your passion on the water and believing in your talent as a coach and the ability of the people you worked with.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

The weather is the primary reason I moved to SoCal.

In January of 1995, Joerg Weitnauer, owner of WM rowing boats, advised me to move and train in Newport Beach. 16 years later I am still here.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A tip from personal experience about getting back your fitness and hurting yourself...

I am 39.  I am the proud father of four kids and life goes at one hundred miles per second.  There is little time for personal fitness, partly because my kids are not quite of age yet where I can share the same exercise type and duration that I would need to maintain an acceptable fitness level and body weight.  I am not the type of person who easily chooses to spend time alone to exercise.  I enjoy sharing such quality time with my family and very quickly adjust such time to what works best for the group and this ranges from walking, playground, some tennis. When the kids are in the backyard playing I grab the kettlebell and go at it and this is why I am writing this blog entry, how to overdo it :-)

One attribute I don't lack is personal motivation to exercise.  When time is of essence and I feel horribly guilty for not having done any cardio exercise, I have made a couple painful mistakes by choosing shorter and harder workouts.  From rowing I have a strong back with solid lats which make horizontal kettlebell rows no problem and I don't feel winded quickly when I attack them.  So what do I have to worry about...  my elbows, it must be the lack of use but did I mess them up by pulling back the 60 pound bell like a mad former Olympian.  Now I am seeking some sort of muscle cream to help whatever I messed up.  My lesson learned from this pain, and I hope I won't forget it ever in my lifetime, is that any type of physical exercise that you start up doing after a longer break needs to be brought back to life slowly.  The little joints and muscles will give you major flak if you don't.

So why don't I row more consistently... good point, it is because our house is too small to handle a permanent spot for the rower, and there are other logistical issues that are inexcusable reasons for not putting in the miles.  Writing this makes me wonder about my ability to self-inflict "AHA" moments.  I NEED TO ROW MORE.  Rowing is gentle on the joints, I yell it at the top of my lungs on rooftops all the time.  Rowing gives you range of motion without being hard on your joints.  Rowing allows your entire body to find a rhythm that is dictated by your breathing pattern (and not the other way around!)  Stay low with your stroke rate and increase the resistance by raising the drag factor on the concept2 rower, or add more water to your waterrower.  One of the "special" ways to increase drag on the C2 is dangerous when you have little kids: removing the silver mesh.  You will find double the drag :-) however you will also hear TRIPLE the noise!

Ok now for the business part of it all.   I have a workout library that is available online at www.row2go.com.  You can access over 70 workouts and use my instruction and rowing rhythm to get a great row out of your machine.  In case you are a possessed on the water rower or a psychotic 2K chaser on the Concept2 machine you will enjoy www.xenorowingcoach.com.  In case you want direct downloads have a look at www.facebook.com/row2go :-)
That is it for now!!!


Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Dec 31, 2011

Taken from tennis, Federer vs. Djokovic staring in the eye of defeat...

It happened at the US tennis open last September. It was the semi final between Federer and Djokovic at 40/15 on Federer's serve giving him 2 match points. Thanks to the tennis channel I have watched Djokovic's facial expression several times. He overcame the stress of being on the brink of losing the match with a "bring it on attitude." He pulled down the corners of his mouth, slowly nodded his head and squinted his eyes. If I were asked what I could have read in his mind it was: "Ok, this is now all or nothing, this requires a return that shall rock the house, I will either go down with the guns blazing, no regrets, or Federer is going to have his nerves ripped out of his brain on his first match point opportunity."
The latter is exactly what happened. The Serb ended up winning the semi to later take the entire tournament.
This is how one wins athletic competitions, whether it is in tennis, rowing or any other nerve gripping athletic discipline.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

In the Empire strikes back...

Luke Skywalker needed to be trained to become a Jedi. He had to fly to a distant planet.... and find Yoda.

My name may not be Yoda but my knowledge on the "rowing force" is strongly present in myself and my coaching. Southern California is more pleasant than Planet Dagoba, however SoCal is in rowing BFE so to speak.

I was taught to row fast with the least amount of effort and I now teach it to those who make the journey to Dagoba... I mean Newport Beach, happy new year!

Xeno aka Yoda of rowing.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Hello Rowers,
I would like to wish you a safe slide into the new year.  This sentence is a mix of German translated into English with some rowing flavor.
Our coaching offering can be found on www.facebook.com/row2go for direct download workouts for your rowing machine and competitive rowing.  You can also have access to over 70 workouts at www.row2go.com and avoid boredom when you have to put in your healthy rowing miles during the winter months.  Finally, find your personal coach at www.xenorowingcoach.com.  This last site is for people who want to push their personal limits to new records.  We use video file sharing technology to help with training and technique.
We look forward to working with you.
Xeno Muller
Olympic gold and silver medalist, Olympic record holder.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 28, 2011

How physical activity can aide in cancer treatment.

How Physical Activity Can Aide in Cancer Treatment

The National Cancer Institute recently completed and published a study on the benefits and positive effects of physical activity for cancer patients. While many people assume that exercise can help with overall health, there are also additional advantages to engaging in physical activity before, during and after cancer treatment.

Prevention

Regular exercise has been shown to influence the occurrence of cancer in patients. Prostate and breast cancer rates decrease among individuals who regularly exercise. Also, uterine, colon cancer and mesothelioma rates are lower for people who are generally fit through exercise.

Colon cancer is one of the most studied types of cancer. Researchers have discovered that patients who exercise regularly reduce their risk of developing colon cancer by as much as 40 percent, compared to individuals who do not exercise and are primarily sedentary.

Improved Survival Rates

Another benefit to physical activity for cancer patients is that it improves survival rates. In several studies it has been discovered that patients who engage in moderate exercise three to five hours per week live longer than patients who do not engage in any physical activity at all.

In breast cancer in particular, it is thought that regular exercise helps with cancers that are hormone-responsive and helps the body’s natural immune response to cancer. Other findings included insulin and leptin level improvement. Also, women who engage in regular physical activity report that they have less fatigue, feel more balanced overall and feel they have a higher quality of life than individuals who do not get regular physical activity.

Emotional Benefits

One of the aspects of dealing with cancer that often is neglected by doctors and patients alike is the emotional effect cancer can have on an individual. Many cancer patients experience depression and problems with anxiety, along with sleep disturbances and changes in appetite and problems with concentration.

Regular physical activity can not only elevate mood and alleviate anxiety symptoms, but it can lead to feeling better about your body and improved quality of life. Regular exercise has been recommended by therapists for a long time to help patients with mood disorders. Cancer patients often report that simply taking regular walks can help improve their mood.

Physical Benefits

Physical activity can also promote general physical benefits. For example, regular exercise can lower blood pressure and improve lung and cardiovascular capacity. Additionally, physical activity can reduce the risk for heart disease and help prevent early death as a result of stroke and heart attack.

Individuals who exercise regularly also have fewer problems with obesity and weight issues. As a result, they have lower rates of diabetes.

Regular exercise is an important part of overall health for everyone. For cancer patients it is extremely important because of the effect it has on survival rates and the ability to cope with the effects of cancer treatment and the illness itself. This goes for cancer patients trying to conquer cancers with low survival rates like pericardial mesothelioma and cancers that have traditionally higher survival rates like skin melanoma. No matter what journey the cancer patient is going through it is important to keep the motivation and positive thinking going and that is all possible with exercise.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.
The National Cancer Institute
uterine,
mesothelioma
Colon cancer
pericardial mesothelioma
skin melanoma
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 25, 2011

Training tips included in the competitive training package.

Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 10, 2011

Wanderrudern, we need this in the United States


This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 9, 2011

When padded shoes don't help you row fast. Yes you read right.



When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.

I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.



So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.

:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Beware of staff infection, German E. Coli, water from the faucet and tiramisu.


The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.

One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.

For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.

As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)

picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 6, 2011

In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!


From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.

I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A nice Youtube account by Mike Nicholson on rowing in Australia

G'day

I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.

Make sure you look at all his rowing films.



Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 5, 2011

Travis Pastrana and others

Rowing on land has grown bigger than on the water rowing.   Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing. 


You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .

For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.

One of the changes I would recommend to Travis is to get a dynamic rowing machine.  Than he can  start rowing the machine one leg and arm at a time.  I have such  exercises on this DVD: Indoor Rowing Workouts

Final comment, too many keep their drag factor too low.  Experiment higher drag, don't raise your stroke rate

Move with the flow!

Xeno Muller
Indoor Rowing Workouts
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 4, 2011

Handle height sculling technique.


The key to efficient boat moving is to avoid hanging the blade at the catch, exit at the finish without letting the boat fall to the side, and connecting to the foot board. There are many technical exercises that can be done to find control over the boat, whether it is a single scull or an eight. Sensitizing the athlete to the oars, rigger, foot board and seat, are keys to fast rowing. For competitive athletes and rowers who want to be free of injury come visit www.xenorowingcoach.com, and for those who want to enjoy their rowing machine without getting bored and injured, come visit www.row2go.com
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Here is technique available on Youtube and what does not compute with me:


First picture: No support in the lower back.  Not enough leg compression.  A fuller leg compression instantly brings more power (forceXdistance/time).
Second picture: Too much lay back, lower back not supported, because of weak connection through the "shock absorbent knees" which make the draw of the arms inefficient to send the boat or fully accelerate the flywheel.  Such lay back prevents higher effective stroke rates.  I know how to describe exercises that will improve rowing technique and personal performance on the water and on land for this individual.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Xeno Muller betreut Schweizer Ruderer :-)



Hi Rowers,
The funny language you hear me speak is Swiss-German. I was born in Switzerland and as my parents moved around I had to learn different foreign languages. That is why I speak Spanish, French, High German, and English. I coach Swiss people via video file transfer. It works great. You can find further information on www.xenorowingcoach.com if competition is what makes your heart beat faster. We also have www.row2go.com for people who want to work better and more on their rowing machine. :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Mega Catamaran in Newport Beach where I coach and trained for a decade

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jun 3, 2011

Rowers who might run beware

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Rowing for Tri-athletes is a great solution for training problems.

As tri-athletes, why bother cross training when the sport already includes three different disciplines?

I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....

As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.

Here is why Tri-Athletes need rowing to last longer and go faster:

What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.

Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.

Rowing is great for Tri-joints:

Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.

For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

May 5, 2011

On Wednesday at 4pm pst I will talk on rowing illustrated radio about...




Hi you crazy competitive rowers!

On Wednesday May 10. 2011, 4PM PST, I will talk on Rowing Illustrated's radio show about which club to join if you want to make an elite rowing team and have a stab at the national team.
I will also address the need to use video to move the boat more efficiently and faster of course. My third and final point will be about understanding other sports in order to improve rowing technique and power application.
Tata for now!
www.xenorowingcoach.com


Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Apr 28, 2011

Be smart don't burn the candle at both ends, rest when your body tells you.

Looking back at my years of training for competition, I can say with certitude that I was highly motivated to making my body bullet proof against other competitors.

Forward to now and the wisdom I have gained. A smart coach let's you rest. A smart coach does not second guess your determination. A smart athlete listens to his or her body as much if not more than the brain. A smart athlete will not rush to achieving a personal best shortly after recovering from the flu. A greenhorn athlete will train until the joint really hurts. A greenhorn believes that more pain equals more gain. A greenhorn will try to lift more than others in the gym.

The bottom line in all this... When read all that I have written, you are a determined individual. You have one body, take care of it, don't make sudden changes in how you use your body. Training for the Olympics in rowing borders unhealthy. Don't be ashamed if one day you need to see a doctor form something that you had so well trained. Be thankful that rowing is not an impact sport.
The picture below was taken in 1992 when the Crash B was still 2500 meters. My mom won the hammer in her age division.


Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Apr 25, 2011

Use your eye grab your camera and start filming your technique

Rowers and coaches, today there is no excuse for not analyzing your rowing technique frame by frame. Almost any smart phone can take footage and be played back on a computer screen. My tool of choice is my iPhone 4, truly incredible and simple to download to the computer. It is amazing how much detail you can see in frame by frame analysis and most of the time it is not pretty at all. Try it, have a look at your crews footage or your own technique and notice how much extra body movement there is which needs to be controlled and erased, because if you don't the race stroke rate will stay low, the boat won't run/glide, and the ratio inexistent.
I have had a wonderful experience coaching Rowers as well as coaches on how to surgically remove problem spots. The results are staggering. Stay tuned, sincerely,


Xeno Muller
www.row2go.com to solve motivation problems
www.xenorowingcoach.com to solve true speed problems
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Apr 24, 2011

Story on CNN about woman who lost 235 pounds:




When I read that story I was intrigued by the simplicity of her "diet":

1. Eat every three hours a max of 8oz.

2. No sugar drinks

3. Do not skip meals

4. Don't tell anyone.

That doctor hit the nail on the head for two reasons: simplicity and discipline.

Simplicity: there are many reason why people are overweight. One is certainly due to the grazing habit. For example taking a trip to the fridge for no reason at all due to jaw movement boredom. Setting a timer to go off every three hours keeps your subconscious feeding impulse in check. It works! This leads me to discipline. It is not complicated to be disciplined about food intake quantity when you must eat every three hours when the timer goes off.

So set your timer :-).
FYI 1 oz is similar to 30 grams.

Xeno
Www.row2go.us


- Posted using BlogPress from my iPhone
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 7, 2011

Olympic gold medal final single scull 1996 Atlanta



This is a new version of the Olympic gold medal race. It also features the medal ceremony!

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Jan 4, 2011

GB 4- Rowing in Athens Olympics 2004

A great race and so well retold by the athletes. This is rowing at its finest.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Nov 26, 2010

Change in training routine!!! Result: more power and more distance



Hello Rowers and Visitors.

Most of you know that for 7 years I have been leading indoor rowing workouts.  I have now stopped running these workouts for two reasons :-)

1. My daughter started 7. grade and needs to be at school an hour before her siblings... running classes at 7AM was not fitting in anymore.

2. I am using my time more for my growing sons who want to start rowing...

3. I began the job of advising the Mexican National Rowing Team.

4. I am coaching two brothers who are capable of going really fast in their boat....  the goal is London 2012 :-)

Since the change in my "job" I am very pleased to announce that I am pushing harder and farther when I row on my own.  I always appreciated running classes and motivating others to row.  I did not realize how little air I was using to push my own strokes.  My home routine is currently an hour of rowing, actually today I pushed an additional 15 minutes with the total distance rowed being 18000 meters.  As I sit typing this blog entry, I feel worked out and calm.  I feel relaxed and satisfied with my shape.  I am looking forward to getting back into better shape....  this is hard to believe because I never stopped rowing for most of my life.

If you are interested in being coached by me have a look at www.xenorowingcoach.com and if you want to row to my workouts visit www.row2go.com.

It is important that you know what proper rowing technique is, although no one needs to have perfect technique in order to be in shape, however it is important to know what the wrong technique is :-).

Row far!!!

Xeno Muller

Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 24, 2010

Rowing at the Head of the Charles and beyond.

Hello Rowers
I followed the racing on the Head of the Charles' website. It was pretty good footage for live transmission. Hopefully, next year there will be more than one camera following the race.
You can also check stories about this weekends racing on the row2k website. I left a comment on that website after I read that master rowers blame their losses on age. That can certainly be true, partially, but it often is due to a lack of smart training. As a coach I have the answers. Check out www. Xenorowingcoach.com


Xeno Muller
Olympic gold & silver medalist
President
www.row2go.us
949-400-7630

Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President and founder of xenorowingcoach.com and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 13, 2010

If you see this van....

If you see this van, know that you are very close to the rowing oracle :-)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor rowing still pretty unknown but growing steadily among general public knowledge

Often, indoor rowing and rowing is connoted to hard work and pain in throughout the body.  It does not have to be that way at all.  Rowing is a very gentle exercise for the joints and helps people of all ages maintain range of motion.  Depending on different studies, rowing involves up to 90% of the bodies muscles.  This leads to a very effective workout.  In addition to the exercise their is an international community of indoor rowing people  as well as on the water rowing folks.  You can find a world ranking on a website called www.concept2.com.   Concept2 makes metal rowing machines and is widely used among rowing clubs.  On the water hand there is also a wooden rowing machine manufacturer called Waterrower.  The latter is a very pleasant machine to row because of its comfortable seat, handle, and lovely sound of swishing water in the resistance drum.  Both machines provide an excellent workout.  I use Waterrower for my indoor rowing classes because the machine can be used for other exercises, such as triceps pushes, upright rows, and other standing lat exercises.  You can find more about it on youtube when you type "ironoarsman" or find me on www.row2go.com.


Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Rowing in France

Hello Indoor Rowers want to take the plunge with real on the water rowing in France and learn French at the same time?



I learned to row in Fontainebleau on the river Seine.  It is a lovely area with a beautiful castle and forest.  The rowing club is called ANFA which stands for Association Nautique Fontainebleau Avon.  If French is not your forte then you can always get yourself to study it a little before you go: Click Here!

The International Rowing Federation has a listing of touring packages have look here:
http://www.worldrowing.com/index.php?pageid=48

You will have a lovely time.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 6, 2010

This is really cool rowing footage from a group of....


Group of masters in Australia. I know the 3 seat in this boat. Makes me want to scull!!!! Awesome!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Oct 4, 2010

World Rowing Championships 2010

Nice high quality footage
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 24, 2010

youtube 2010 09 24 fun rowing workout Concept2 Waterrower.m4v


Rowing keeps me sane. Rowing makes me a more patient father, a better husband, a more relaxed driver, it also prevents me from blowing up under too much weight. Shouldn't you start rowing?
'
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 23, 2010

LW2x Bellingham Training - row2k Picture of the Day

LW2x Bellingham Training - row2k Picture of the Day

This looks like Switzerland, but it is in Washington state close to Seattle.
I wonder if those lightweight national team women have a chance at the world championship in New Zealand this October. It will be an interesting regatta because it is smack in the middle of the Olympic cycle. Usually the world championship after the Olympics are pretty weak and gradually becomes faster the closer time gets to the next Olympics.

Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 14, 2010

Sep 13, 2010

Rowing Technique in stick figure form :-)


This is worthwhile taking a look at if you want to figure out in stick figure form how to row :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Sep 11, 2010

A fun workout that can be used on the water too, read on...


Hello Rowers,
This was a fun workout to row. If you are also a person who rows on the water, this is a great workout to follow with your MP3 player or smart phone. Of course, do not put yourself into danger by not being able to to see with your ears. (For those who don't know rowing on the water, you do not face where you row to, therefore it is really important that you hear what could potentially crash into you...)
You can be a member for four months with Row2go and enjoy over 80 workouts.
It does not matter what type of rowing machine you use.
OK that is it for now.
Xeno Müller,
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.